Why Cortisol Gets Raised and how to lower it to a healthy level
❤️🩹Cortisol is the body’s primary stress hormone, released by the adrenal glands in response to perceived stress—whether physical, emotional, or environmental. It’s regulated by the HPA axis (Hypothalamus → Pituitary → Adrenal).
When this system is activated repeatedly or chronically, cortisol becomes elevated, disrupting your entire hormonal and immune system.
⚠️ Top Root Causes of Elevated Cortisol:
1. Chronic Psychological Stress
•Grief, anxiety, unresolved trauma, overworking, lack of boundaries
•The brain can’t tell the difference between emotional and physical danger—all stress signals raise cortisol.
2. Blood Sugar Instability
•High-sugar diets, fasting with poor nutrient support, skipping meals
•When glucose drops, cortisol spikes to release stored sugar (gluconeogenesis).
3. Poor Sleep & Disrupted Circadian Rhythm
•Late nights, blue light exposure, inconsistent sleep
•Cortisol should rise in the morning and fall at night—poor sleep flips this rhythm.
4. Overexercising or Under-Recovering
•Intense workouts without rest can signal chronic physical stress.
•Especially dangerous in adrenal fatigue or perimenopause.
5. Inflammation & Infection
•Chronic gut issues, mold, stealth infections (like EBV)
•Inflammation activates the HPA axis to dampen the immune response.
6. Toxins & Environmental Stressors
•Chemicals, pesticides, EMFs, poor air or water quality
•The detox burden raises cortisol to help cope with systemic inflammation.
🌿 Holistic Ways to Lower Cortisol Naturally
The goal isn’t to “eliminate” cortisol—you need it to survive. The key is to restore a healthy rhythm: high in the morning, low at night.
🧠 1. Rewire the Stress Response
•Breathwork: Try 4-7-8 breathing, box breathing, or sighing out slowly (stimulates the vagus nerve)
•Hackney, A.C. (2006). Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Expert Review of Endocrinology & Metabolism.
→ Excessive training can elevate cortisol and suppress the immune system.
🌿 Holistic Ways to Lower Cortisol – Evidence-Based Sources
1. Adaptogenic Herbs
•Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals.
•Chandrasekhar, K., et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine.
